Warm up:
3' Cardio
2x
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 Banded face pull
8 Front squat
Strength:
Front squat
3x5 @ 65-75%
OHS
2x10 @ 50-60%
Metcon:
2x
for time
25 Deadlift @100/70kg
25 HSPU
25 Wall ball
25 T2B
Accessory:
2x
Max time D-ball/sandbag bear hug hold
Every 2' - 12' (3 sets per station)
1: 15 Right side plank hip touch + 10 Right side plank rotation
2: 15 Left side plank hip touch + 10 Left side plank rotation
Warm up:
2' Cardio
2x
10-10 Single leg glute bridge
10 Good morning
10 Back squat
10-10 Banded monster walk
30" Plank
Strength:
Deadlift
3x8 @ 70-80%
Bulgarian squat
3x8-8
Metcon:
3x
25 Pull up
20 cal
15m Handstand walk / 5 Wall walk
10 Burpee over parallette
5 BMU
Warm up:
2' row
2x
15-15 Banded external rotation
15 Band pull apart
20 Walking lunge + twist
2x
10-10 Front rack opener
5 Front sq
4 Floating sq clean
3 Tall jerk
Strength:
Squat clean + Split jerk + Squat clean + Front squat + Split jerk
2x(1+2+1+2+1) @ 70%
2x(1+1+1+1+1)@ 75%
Clean pull
3x4 @ 88%
Metcon:
4x EMOM 3
1.: MAx rep wall walk
2.: Max cal ski
3.: Single DB box step up @1x22.5/15kg
*rest 2' btw sets
Accessory:
3x
4 Weighted strict chin up
10-15 Band assisted strict chin up
Warm up:
3x
10/8 cal ski
101-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstand scap push up
Strength:
5x
10 Strict press @60-70%
4x
8-12 Ring push up
Metcon:
8x
AMRAP 1'30"
24/48 D./S. under
12 GHD sit up
12 C2B
*rest 30" btw sets
Accessory:
3x
8 Tate press
12-12 Single arm DB OH triceps extension
3x
20 Wide grip barbell elbow row
15-30 Banded face pull
Warm up:
3' cardio
2x
5 sots press
5 back sq
5 snatch pull
5 dip snatch
5 santch balance
Strength:
High hang sq snatch + Sq snatch + OHS w/ 3" descent
2x(1+1+2)@ 70-75%
2x(1+1+1) @ 75-80%
Back sq
build to a 2 RM
-then-
1x5 @80%
1x15@55%
Metcon:
3x
250m cardio
20 V-up
40/80 DU/SU
20 Pull up
5 BMU
Warm up:
3' cardio
2x
20 Plate hop
5 Straight leg box jump
30" Mountain climber
Strength:
Power snatch
3x2 @65%
EMOM 4
1 Power snatch @70%
Metcon:
EMOM 40
1.: 14/11 cal row
2.: 15 C2B / 15m Handstand walk / 3-5 wall walk
3.: 13/10 cal ski
4.: 3-5 D-ball/sandbag clean @70/45kg
Accessory:
3x
40"-1' Sorenson hold
30" rest
15-20 GHD back extension
3x
12 Rear delt fly
24 Band pull apart
Warm up:
3' cardio
AMRAP 5
4-4 Side lunge w/ floor touch
4-4 Rotating lunge w/ floor touch
4-4 Forward lunge w/ floor touch
12 PVC pass through
12 Slow OHS w/ PVC
Strength:
OHS
3x5 @ 65-75%
Front sq
2x10 @50-60%
Metcon:
For time:
21 Thruster @50/35kg
15 Burpee box jump over
9 RMU/BMU
1200m Run
9 RMU/BMU
15 Burpee box jump over
21 Thruster @50/35kg
Tc.: 20'
Accessory:
3x
1' Top plank matrix
EMOM 8
8-12 GHD sit up
Warm up:
2' cardio
2x
5 Inchworm
5-5 Single arm ring row
10 Push up
3 Wall walk
10 Scap pull up
Strength:
4x
10-15 Bent over row @ 60-70%
15-20 Push up
Metcon:
AMRAP 30'
500m Row
30 Sit up
20 Pull up
10 Box jump over
5 BMU
Warm up:
3' row
2x
15-15 Banded external rotation
15 Band pull apart
20 Walking lunge + twist
2x
10-10 Front rack opener
5 Front sq
4 Floating sq clean
3 Tall jerk
Strength:
Sq clean + +Split jerk + sq clean + Front sq + Split jerk
2x(1+2+1+2+1) @65%
2x(1+1+1+1+1) @70%
Clean pull
3x4 @85%
Metcon:
AMRAP 8
8 Hang Power clean
8 Shoulder to OH
8 OH walking lunge
@45/30kg
Accessory:
EMOM 10
1-2 Legless rope climb
3x
3 Weighted strict chin up
10-15 Band assisted strict chin up
Warm up:
3x
10/8 cal ski
10-10 Pec stretch on rig
6-6 Single arm KB bottoms up press
6-10 Handstend scap push up
Strength:
5x
6 Strict press @75-85%
2x
12-12 Single arm incline DB bench press
Metcon:
6x
AMRAP 1'30"
250/200m ski
In remaining time, MAX Alt. DB snatch @22.5/15kg
*rest 1'30" btw sets
Accessory:
Strict HSPU negatives 5" descent
8x
1-4 reps
3x
8-12 Skull crusher
20-30 Banded triceps pushdown
3x
15 DB rear delt kickback